Our Pureed Vegetable Soup is easy to make ahead of time and enjoy throughout the week. Having ready-made soups on hand ensures you’re getting the vegetable nutrients your body needs.
Eat your vegetables! How often do we hear this?
Nobody is saying it’s not easier said than done. But, if you have this Pureed Vegetable Soup recipe already made you’ll have no excuses!
I guarantee that if you make this soup, you’ll eat more vegetables this week. Having a tasty vegetable soup simmering on your stove top makes lunch delicious. But you can put the rest in a large glass bowl in the fridge and have leftovers for up to 5 days.
Overcome the #1 Biggest Diet Mistake with this Pureed Vegetable Soup Recipe
Do you know what the number one biggest diet mistake people make?
It’s not that they don’t eat enough protein or that they eat too much bread. Believe it or not, it’s not even that they eat too much sugar.
Is What They Are NOT Eating!
When people adopt a clean eating diet they start off by listing all of the foods that can’t have. For example: No processed foods, o fried foods, no sugar goodies, no more bagels and no soda. And so on. It’s a great start to eliminate junk food and empty calories from your diet.
However, if you only changed 1 thing, you your body would benefit greatly! Increase the amount of fruits and vegetables you’re getting to optimize your health.
Research Shows More Fruits & Vegetables = Better Health & Longer Life
One of the most consistent findings in scientific literature is that as fruit and vegetable consumption increase in the diet, chronic disease (including obesity) decreases across the board.
How Much Is Enough?
The CDC, the National Cancer Institute, the American Heart Association, and the U.S. Department of Agriculture all recommend adults eat 7 to 13 servings of fruits and vegetables every day for better health.
The average person is not eating anywhere near the amount of fruits and vegetables they should.
On average, only 14 percent of American adults consume at least 2 servings of fruit and at least 3 servings of vegetables daily. The statistics are even worse for adolescents; on average, only 9.5 percent of American adolescents consume at least 2 servings of fruit and at least 3 servings of vegetables each day.
The trick to eating lots of vegetables is to make sure they are ready-made and tasty. Making a big pot of this pureed vegetable soup recipe is a simple solution to boosting your entire family’s vegetable consumption. You can even eat it for snack or breakfast! It is not at all uncommon for me to serve a big bowl of vegetable soup with avocado toast on a weekend morning.
For a Richer, Creamy & More Satisfying Soup, Add….
Garbanzo beans!
Adding garbanzo beans to this or any other pureed vegetable soup is an easy way to give the recipe a richer, creamier texture. Adding beans will also make for a substantially more satisfying soup.
Helpful Kitchen Tool: Handstick Blender
A handstick blender is an inexpensive way to puree some of your favorite hot soups quickly and efficiently. We love the Cuisinart Stick Blender for our Pureed Vegetable Soup. For years, I have ladled hot soups into my blenders but this is truly the way to go!
For those of you with food allergies and food sensitivities, it’s helpful to know this recipe meets the following dietary restrictions:
Egg Free / Grain Free / Bean-Free Option (omit the garbanzo beans) / Gluten Free / Paleo Friendly / Vegan / Vegetarian / Nut Free/ Dairy Free
Easy Pureed Vegetable Soup Recipe
Our Pureed Vegetable Soup makes it easy to eat more vegetables. Which is one of the most impotant things you can do for your health.
- Prep Time: 20 mins
- Cook Time: 30 mins
- Total Time: 50 minutes
- Yield: 6 to 8 1x
- Category: Soup
- Method: Stockpot
- Cuisine: American
- Diet: Vegetarian
Ingredients
- 2 tablespoons
- OPTIONAL: 1 teaspoon anchovy paste
- 2 cups chopped Spanish onion
- 1 leek, halved lengthwise and sliced 1/2-inch thick
- 2 carrots, peeled and chopped
- 1 red bell pepper, seeded and chopped
- 3 celery stalks, chopped
- 10 cloves garlic, chopped
- 1/2 teaspoon Himalayan salt, plus more as desired
- 1/8 teaspoon ground pepper
- 1 teaspoon Italian seasoning
- 8 cups vegetable broth
- 2 cups cauliflower florets
- 2 – 14.5 ounce cans diced tomatoes, drained
- OPTIONAL: 5 large handful baby spinach
- Juice from 1 whole lemon
- 1 – 15 ounce can garbanzo beans, rinsed and drained
Instructions
- Heat the oil and anchovy paste (if using) in a large heavy stockpot over medium heat. Add the onion and leeks, and cook, stirring occasionally, until translucent, about 8-minutes. Add the carrots, bell pepper, celery, garlic, salt, pepper and Italian seasoning. Cook for 5 minutes, stirring occasionally.
- Pour in the vegetable broth, cover the pot, and bring to a boil. Add the cauliflower and tomatoes, lower heat and simmer for 10 minutes, or until cauliflower softens.
- Add the spinach (if using) and lemon juice and cook for a further 30 seconds, then remove from the heat. Taste and adjust seasoning, if necessary.
- Use a hand to process until smooth and creamy. (See notes below if you do not have a handheld stick blender.) Add garbanzo beans (if using) and puree again. Serve warm.
Notes
If you do not have a handheld stick blender, the soup can easily be pureed in a standard blender. However, for safety reasons, you’ll want to be sure to let the soup cool to room temperature before trying to puree it in a blender (hot soup can cause glass blender containers to explode.)
Angela says
I had made this soup for dinner and it was delicious! I used red onions instead of Spanish onions, skipped the leeks, celery and spinach. I added some chopped cabbage as well. Instead of garbanzo beans, I used canellini beans. Turned out wonderful. My whole family loved it! This recipe is definitely a keeper!
★★★★★
Aimee Harris Niedosik says
Thank you so much Angela — and also for sharing the changes you made. That has always been our hope here at Clean Cuisine — use what you have and use what you love. Swap out ingredients and truly make it your own. I am thrilled to hear that you’ve found a new recipe.
– Aimee
Julie says
Loved this soup!!!!
★★★★★
Aimee Harris Niedosik says
Thank you Julie – so glad you loved it! It is one of my favorites!!
Colleen A Fessler says
My husband had surgery and had to go on a liquid diet. i made this for him, it was Delicious! He loved it and it made his recovery time much easier on him. I will now be making this on regular basis.
★★★★★
Ivy Larson says
Hi Colleen, I am so sorry to hear about your husband’s surgery but thrilled to know he liked the soup! Thank you so much for taking the time to let me know 😉
Wishing him a speedy recovery!
Mark k says
Very tasty. Love it. I tend to add a little more veggies than the recipe calls for as I like a thicker soup.
Question. Do you have any nutritional information on this recipe?
★★★★★
Ivy Larson says
Hi Mark! Thank you so much for taking the time to let me know =) Somehow your comment got lost in the shuffle so I am only just now seeing it, but I am so happy to hear you like it. As for the calorie breakdown, we actually purposely do not include the Nutrition Facts and here is an article I wrote a while back explaining why. here is an article I wrote a while back explaining why. here is an article I wrote a while back explaining why. I hope this helps explanation makes sense?
Karylinn says
Fabulous soup! I only partially puréed the soup so it still had texture. I addd the garbanzo beans and left them whole. My family LOVED this soup… especially my 1 year old grandson, Grayson. He ate two bowls at a time! Thanks ivy for another great family-friendly healthy recipe!
★★★★★
Ivy Larson says
Hi Karylinn! I somehow totally missed your comment weeks ago and just stumbling on it now. But thank you so much for taking the time to write in! I am so happy everyone liked it =) Thank you again for sharing!